While different types of bread have their place in a balanced diet, high-protein varieties will give you bang for your buck. Some high-protein breads are made with naturally high-protein ingredients, while others are fortified with additional protein (or a mixture of both).
Protein is an essential macronutrient, which means you need plenty of it to stay healthy. You may also want to increase your protein intake for several reasons. If you are recovering from an illness or injury, this nutrient will help your body heal. Protein is also necessary for building muscle, especially if you exercise regularly. High-protein breads can also help you meet your protein needs if you have difficulty getting nutrients from other sources. Fortunately, protein-rich bread can be enjoyed like any bread: in sandwiches, on toast, or as a side dish. Discover the best high-protein breads, plus tips for buying them, according to nutrition experts.
- Matthew J. Landry, PhD, RDN, FAND, FAHA, registered dietitian nutritionist and assistant professor of population health and disease prevention at UC Irvine Joe C. Wen School of Population & Public Health
- Giana DiMariaMS, RD, CDN, CCSN, CCMS, Registered Dietitian at New York Medical College
- Connie ElickMS, RD and Plant-Based Culinary Arts Instructor at the Institute of Culinary Education
Whole grain bread
Whole-grain bread is a type of bread high in protein, according to Giana DiMaria, MS, RD, CDN, CNSC, CCMS, registered dietitian at New York Medical College. However, there are many varieties available, so be sure to choose one labeled “100% whole wheat flour,” says DiMaria. The ingredient list should also include whole grains like oats, barley, millet, brown rice, spelt or sorghum, which are plant-based sources of protein, she notes.
Sprouted grain bread
To make sprouted grain bread, whole grains (technically seeds) can sprout or sprout. DiMaria says this is done by soaking the grains until they germinate. “The sprouting process makes the grains easier to digest and increases the bioavailability of protein,” says Landry. “Sprouted bread is also good for fiber, B vitamins, magnesium, and folate,” says Connie Elick, MS, RD and plant-based culinary arts instructor at the Institute of Culinary Education’s Los Angeles campus.
Read the labels: When shopping for high-protein bread, look for a product with at least 5 grams of protein and 3 to 4 grams of fiber per slice, says Matthew J. Landry, PhD, RDN, FAND, FAHA, registered dietitian nutritionist and assistant professor of population health and disease prevention at the UC Irvine Joe C. Wen School of Public Health and Public Health. Protein and fiber can work together to improve satiety and keep you full for a long time.
Seed bread
When seeds are incorporated into bread, the final protein content is higher. Examples of seeds that can be used in bread include pumpkin seeds, sunflower seeds, flax seeds and chia seeds, according to Landry. The seeds also provide healthy fats (especially omega-3 fatty acids), vitamin E, magnesium and zinc, he notes.
Nut bread
Some breads contain nuts, which contain plant proteins and anti-inflammatory fats. Nuts also contain insoluble fiber, which bulks up stools and regulates bowel movements, says DiMaria. It’s common to find protein-rich breads made with a mixture of nuts and seeds.
Legume-based bread
“These breads are made with flours from lentils, chickpeas or other legumes, which are rich in protein,” explains Landry. Depending on the product, legume flours can be the main ingredient or mixed with traditional grain flours, he explains. Legume-based bread “can also be a good source of carbohydrates, fiber, phosphorus, manganese, zinc and other nutrients,” according to Elick.
Gn Health
